Low Fodmap Pesto

Add FODMAP-friendly flavor to pasta, chicken, sandwiches and more with this simple and dairy free Low FODMAP Pesto recipe made with fresh herbs, lemon, and garlic-infused olive oil.

Many consider garlic cloves (and parmesan, for that matter) a staple in any pesto recipe. I beg to differ. This Low FODMAP Pesto recipe doesn’t contain either of those ingredients, but I think it is just as flavorful! With that said, I do add a hint of low FODMAP garlic flavor using fresh chives and garlic-infused olive oil. So, it isn’t completely garlic free, but it is all kinds of (low FODMAP) yummy! 🙂

Garlic-Infused Olive Oil

Did you know that not all garlic-infused olive oils are created equal? In fact, some garlic-infused olive oils may contain FODMAPs that could trigger symptoms in some individuals. 🙁

If it came down to just simple chemistry, olive oil infused with garlic cloves should not contain FODMAPs. FODMAPs are water-soluble, not oil-soluble, meaning they can dissolve into water, but not oil. This is great for us low FODMAPing folks because garlic-infused olive oil should contain some of the garlic flavors without the FODMAPs. But, not all garlic-infused olive oils are truly infused, instead, they have added garlic flavor in different forms – which may contain FODMAPs. If you’d like to learn more, this article from FODMAP Everyday provides a great deep dive into this topic.

As if low FODMAP eating wasn’t complicated enough. 😉

If you’re just starting on you low FODMAP journey and aren’t aware of your personal tolerance levels, it’s best to stick with a known low FODMAP product like FODY Food Co. Garlic Infused Olive Oil.

Garlic Gold Oil is also a good option and it’s available from Amazon. Hey there, fellow Prime members! 🙂

Serving Suggestions

I like to toss this pesto with brown rice pasta or zoodles (zucchini noodles) for a quick and tasty side dish. It’s also delicious spooned over grilled chicken, spread onto sandwiches or used on low FODMAP pizza!

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)!
I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

Hi Rob, Thanks for the question! FODMAPs are not oil-soluble (they do not dissolve in oil). Most garlic-flavored oils should be tolerated on the low FODMAP diet. Even oils with garlic pieces still in the bottle should be tolerated, as long as the garlic pieces are not consumed. If you’d like to take the guesswork out of it, FODY foods makes a Monash-certified low FODMAP garlic infused oil. Hope that helps!